Automatically translated.View original post

Chest day workout

🔥 🔥 chest moves that should be had on Chest Day. 🔥

1) Barbell Bench Press

Used to: Increase Strength + Build Thick Chest Base

2) Incline Dumbbell Press

Use to: Accent the upper chest, make the chest look full, have a beautiful shape.

3) Machine Chest Press

Used to: Easy to control, suitable for both newbies and old hands, good muscle focus

4) Dumbbell Flyes

Use to: Open chest, increase width, make chest clearer

5) Cable Crossover (High to Low)

Used To: Accent Lower Chest + Strand Sharp Chest Moulding

⭐ played Chest Day and got what?

✔. Full chest, tighter, more beautiful.

✔. Increase the strength of the ulna.

✔. Shoulder and arm work together. Stronger along.

✔ The shape looks more dimensional, a variety of dresses.

# Men take care of themselves # My story # lemon 8 diary # Trending # workoutdaily

2025/11/27 Edited to

... Read moreการเล่น Chest Day อย่างมีประสิทธิภาพไม่ใช่แค่เรื่องการเลือกท่าให้ถูกต้องเท่านั้น แต่การวางแผนตารางการออกกำลังกายก็สำคัญมาก เช่น การเริ่มวอร์มอัพก่อนด้วยท่าเบาๆ ช่วยเตรียมกล้ามเนื้อให้พร้อมรับแรง ตัวอย่างเช่น ท่า Machine Chest Press ที่ช่วยควบคุมการเคลื่อนไหวได้ดี เหมาะกับผู้ที่ยังไม่คุ้นเคยกับการยกน้ำหนัก รวมถึงมืออาชีพที่ต้องการโฟกัสกล้ามเนื้อโดยเฉพาะ นอกจากนี้ การทำ Cable Crossover (High to Low) ยังช่วยปั้นอกส่วนล่างให้ได้ทรงชัดเจนขึ้น ในส่วนของการจัดสรรเซ็ตและจำนวนครั้ง ควรตั้งเป้าเฉลี่ย 3-4 เซ็ต เซ็ตละ 8-12 ครั้ง เพื่อกระตุ้นกล้ามเนื้อได้อย่างเหมาะสม และพักระหว่างเซ็ตประมาณ 60-90 วินาที ช่วยให้กล้ามเนื้อได้ฟื้นตัวและพร้อมสำหรับเซ็ตต่อไป อย่าลืมคูลดาวน์ด้วยการยืดเหยียดอย่างถูกวิธี เพื่อป้องกันการบาดเจ็บและช่วยให้กล้ามเนื้อผ่อนคลาย อีกทั้งยังช่วยลดอาการตึงของกล้ามเนื้อที่อาจเกิดขึ้นในวันรุ่งขึ้น สุดท้าย ขอแนะนำให้ฟังสัญญาณร่างกายตัวเอง หากรู้สึกเจ็บมากกว่าปกติควรหยุดพักเพื่อป้องกันการบาดเจ็บ และให้ความสำคัญกับโภชนาการควบคู่ไปกับการออกกำลังกาย เพราะโปรตีนช่วยซ่อมแซมและเสริมสร้างกล้ามเนื้อให้แข็งแรงมากขึ้น

Related posts

✨want perkier boobs? try my at-home chest workout!
cuz building a strong core doesn’t have to be boring — hope you guys love this one! All you need is a dumbbell and a mat! Make sure to save and share w ur gym bestie so u guys can try it out together🫶 #gymgirlworkouts #dumbbellfullbodyworkoutidea #Fitness #gymgirl
Nora Lynn

Nora Lynn

6935 likes

Chest and Triceps Workout
⏰ time needed: 1 hour 1: Dumbbell Chest Press (4 x 6-8 reps) 2: Skull Crusher (4 x 6-8 reps) 3: Decline Closed Grip Chest Press (4 x 6-8 reps) 4: High Cable Chest Fly (3 x 8 reps) (3 sets): 5a: Tricep Pulldown (8-10 reps) 5b: Single Arm Tricep Extension (6-8 reps each) 6
Skylar Stevens

Skylar Stevens

182 likes

Chest and Triceps Workout
1: Chest Press (3 x 10-12 reps) 2: Closed Grip Chest Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) 4: Chest Fly (3 x 8-10 reps) 5: Tricep Pulldown (4 x 8-10 reps) (3 sets): 6a: Alternating Chest Press (16 reps total) 6b: Single Arm Tricep Extension (8 reps each)
Skylar Stevens

Skylar Stevens

21 likes

Chest & Back Home Workout
This is a workout that you can do at home, the gym, or traveling-to help you stay consistent to working out! #homeworkoutvideos #fitover50 #workoutvideo #homefitness #fitnessathomeworkout
Dmirgonfitness

Dmirgonfitness

44 likes

Chest and Triceps Workout
⌚️Time needed: ~50 minutes 1: Chest Press (4 x 6-8 reps) 2: Closed Grip Chest Press (3 x 6-8 reps) 3: Skull Crusher (3 x 8 reps) 4: Tricep Pulldown (4 x 8-10 reps) 5: High Chest Fly (3 x 8-10 reps) (3 sets): 6a: Alternating Chest Press (20 reps total) 6b: Single Arm Trice
Skylar Stevens

Skylar Stevens

54 likes

Chest workout
#workout💪 #chestworkout #GIRL
Fitness girl

Fitness girl

138 likes

Chest, Triceps & Shoulders Workout
1: Chest Press (4 x 6-8 reps) 2: Arnold Press (3 x 6-8 reps) 3 sets: 3a: Incline Closed Grip Chest Press (8-10 reps) 3b: Skull Crusher (8-10 reps) 4: Incline Chest Fly (3 x 8-10 reps) 3 sets: 5a: Lateral Raise (12 reps) 5b: Tricep Pulldown (8-10 reps) 3 sets: 6a: Seate
Skylar Stevens

Skylar Stevens

26 likes

Chest and Triceps Workout
👏🏻Time Needed: 40 minutes 1: Chest Press (4 x 6-8 reps) 2: Closed Grip Chest Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) 4: High Chest Fly (3 x 8-10 reps) 5: Tricep Pulldown (3 x 10-12 reps) (3 sets): 6a: Push-Up with Lift-Off (6-8 reps) 6b: Single Arm Tricep
Skylar Stevens

Skylar Stevens

90 likes

chest day workout
You gotta be a little #insane in the brain to go hard on #chestday #bodybuilder #weightlifting #chestworkout
Mike_Baker1247

Mike_Baker1247

3 likes

🔥 Chest + Triceps + Core Workout
Hot girls lift, tone, and tighten 💅🔥 Chest, triceps, and core on fire today. 1️⃣ Push-Ups – 3 sets of 10–15 2️⃣ Tricep Dips (bench or chair) – 3 sets of 12 3️⃣ Incline Chest Press (dumbbells) – 3 sets of 10 4️⃣ Tricep Kickbacks – 3 sets of 12 5️⃣ Plank Shoulder Taps – 3 sets of 30 sec 6️⃣
Megan0615

Megan0615

241 likes

Chest, Triceps & Shoulders Workout 💪🏻
1: Chest Press (4 x 8-10 reps) 2: Overhead Press (4 x 8 reps) 3: Skull Crusher (4 x 10-12 reps) 3 sets: 4a: Incline Closed Grip Chest Press to Chest Fly (8 reps) 4b: EZ Bar Front Raise (8-10 reps) 5: Tricep Pulldown (3 x 10-12 reps) 6: Rear Deltoid Face Pull (3 x 10-12 reps)
Skylar Stevens

Skylar Stevens

36 likes

Chest workout for women
Yes, women do workout their chest to develop strength, sculpt muscles, and look great in a tank top! Don’t waste time, start working out your chest today #chestworkouts #womensworkouts
fitby.addy

fitby.addy

55 likes

Chest & Back Workout for a Strong Upper Body 💪🔥
Want a sculpted upper body without getting bulky? This chest & back workout is your go-to routine to build strength, improve posture, and tone your body 🔥 ✨ Chest Exercises: Push-Ups – 3×10–12 Dumbbell Chest Press – 3×12 Incline Chest Fly – 3×12 Chest Dips / Machine Press – 3×10 ✨ Bac
NourishWithMK

NourishWithMK

95 likes

Chest, Triceps & Shoulders Workout 💪🏻
👏🏻Time needed: 55 minutes or less 1: Chest Press (4 x 6-8 reps) 2: Overhead Press (3 x 8-10 reps) 3: Skull Crusher (3 x 8-10 reps) (3 sets): 4a: Incline Closed Grip Chest Press to Chest Fly (8 reps) 4b: Lateral Raise (10-12 reps) (3 sets): 5a: Tricep Pulldown (8-10 reps)
Skylar Stevens

Skylar Stevens

43 likes

My Fave Workout: Lift & Shape (Chest + Glutes)
Ready to get snatched? 🔥 Join me for this simple routine! We're focusing on lifting the chest and building rounder glutes. Let's go! #getfit #workoutroutine #gluteworkout #chestworkout #fitnessjourney
Colmao T

Colmao T

1161 likes

A fitness infographic shows a woman demonstrating four dumbbell chest exercises: Close Grip Dumbbell Press, Decline Hammer Press, Incline Reverse Grip Press, and Larsen Bench Press. Each exercise is detailed with 3 sets of 10-12 reps. A standing woman with glowing chest muscles holds dumbbells, emphasizing 'Build Thickness • Power • Upper Chest Definition'.
Chest Workout !
Johanny

Johanny

39 likes

Pushups for chest workout: which level is your fav
#chestworkoutroutine #chestwork #pushups #chestworkouts #workoutchallenge
The Hidden Gains Village

The Hidden Gains Village

14 likes

💪 15-Min Chest & Triceps Sculpt Workout
Want to strengthen your chest and triceps without spending an hour in the gym? This quick upper body workout gets the job done in just 15 minutes! 🔥 2 Supersets 🔥 45 sec work / 15 sec rest 🔥 3 Rounds 🔥 30 sec rest between supersets Superset 1 ✔️ Chest Press ✔️ Chest Fly Hold (3-second ho
KLYHaus | Fit. Mom. Political.

KLYHaus | Fit. Mom. Political.

4 likes

upper body workout (shoulders / triceps / chest)
Already uploaded the photo version but wanted to post a video version of yesterdays upper body push focused workout incase anybody needed an example of how to do the exercises!! (I only included 1 chest workout because I do not really work my chest that much) #armexercises #tricepsworkout
hope

hope

27 likes

Core & Chest Workout
#corestrength #lemon8challenge #workoutchallenge #gymmotivation
MslFitness

MslFitness

7 likes

chest & tricep workout 🌷
chest & triceps on the menu!!! IG: nellsphysique #chestworkout #chestandtriceps #womensworkouts #workoutroutine #gym
PARIS | YOUR GYM BESTIE ⭐️

PARIS | YOUR GYM BESTIE ⭐️

105 likes

Chest, Shoulders & Triceps Workout ✨
Chest, Shoulders & Triceps Workout ✨ Bench went okay, not the best but right on par. Went really hard (like always 🤣) really enjoyed this workout. Showed Michelle how to pose afterwards and it was so much fun 🫶🏼 Swipe for full workout details! I post my workouts daily, follow me for more
Bec Fit Mom | Personal Trainer

Bec Fit Mom | Personal Trainer

3 likes

At Home Chest Workout
💪🏻 Exercises: -Chest press -Alternating chest press -Palms facing chest press -Chest flies -Pronated grip chest flies -Diamond press -Wide pushups *Perform each exercise 3x til failure w/ 30 sec rest in between. 💪🏻Outfit & gear: (linked in LTK) -Sports bra: Unissu -Legging
Andi🖤

Andi🖤

27 likes

A woman in a gym locker room takes a mirror selfie, flexing her arm, wearing a black sports bra, light blue leggings, and headphones. Overlayed is a Planfit workout routine for Jan 30, 2024, listing exercises like Step Mill, Chest Press, Tricep Extensions, Plank, and Dead Bug with corresponding sets.
Workout of the Day - Chest, Tris, Core
Great workout today! Don’t forget to check out the Planfit App (Link in Bio) it’s been a game changer for accountability and tracking my fitness 💪🏼 @Lemon8 Fitness #healthylifestyle2024 #workout #workoutroutine #chestworkout #tricepsworkout #workouts #gymworkout #workout
Mirielys

Mirielys

19 likes

Chest & Back Workout from 🏠
Do 8-10 reps per exercise per side 3-4 sets Want fully guided workouts like this with me?? Download my fitness app for a FREE TRIAL! Search: Nat Wilson Fitness in the App Store or Google play to download #chestworkouts #backworkout #upperbodyworkout #homeworkouts #fitnessjo
Nat Wilson 💪🏻 Home Fitness

Nat Wilson 💪🏻 Home Fitness

11 likes

Chest core workout to lift boobs up 🍋
Strong, sculpted arms and better posture? Yes, please!🔥 Try this and feel the difference. . . . . 💪 Try this quick arm workout: ✅ Pilates Flys – 3 sets of 12 reps ✅ Dumbbell Bench Press – 3 sets of 10 reps ✅ Close Grip Dumbbell Press – 3 sets of 12 reps #workout   #fitnessmotivatio
FitLikeRosy

FitLikeRosy

65 likes

Chest, Triceps & Shoulders Workout ✨
Chest, Shoulders & Triceps Workout ✨ Hit chest on a Friday 😱 I might really like the way the switch up feels! Let’s see how next week feels. DB went really well except for Oscar ruining my 3rd set! Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’
Bec Fit Mom | Personal Trainer

Bec Fit Mom | Personal Trainer

0 likes

Chest Workout
Chest exercises that I never do #chestworkout #workout #gym
CONNOR YOUNG

CONNOR YOUNG

17 likes

Chest Workout Women
Power Up your chest day with these moves-incline and flat bench press, cable high-lows, and flat bench around the world’s. Do these moves, build strength and confidence #chestdayworkout #chestworkoutroutine #strongwoman💪🏼 #womenwholift #gymrat
workingmomworkouts

workingmomworkouts

2 likes

Chest, Shoulders & Triceps Workout ✨
Chest, Shoulders & Triceps Workout ✨ WORKOUT DETAILS: Push Ups DB Bench Press Incline DB Bench Press Seated Incline DB Front Raises Seated Cable Chest Flys Machine Assisted Dips Tricep Rope Pulldowns Hanging Knee Raises Full workout details in my last post! I post my workouts dai
Bec Fit Mom | Personal Trainer

Bec Fit Mom | Personal Trainer

5 likes

Chest, Bis & Tris 🔥 Quick Upper Body Workout
No gym? No problem. This push-day workout hits your chest, biceps & triceps in under 25 minutes. 6 moves, minimal equipment, and maximum burn 💪 Perfect for busy days when you still want to feel strong and accomplished. Save this for your next upper body day & follow along for more real-l
KLYHaus | Fit. Mom. Political.

KLYHaus | Fit. Mom. Political.

1 like

Chest Day Workout
Shortest chest workout in history #workout #gym
CONNOR YOUNG

CONNOR YOUNG

77 likes

Chest day workout
Cardio for today: 5 mile run 2,000 m row 5 minute stair stepper 80m burpee long jumps 200m farmer’s carry 100m walking lunges 100 wall balls #hyrox #hyroxtraining #cardio #chestandtris #chestworkout
JessRox

JessRox

1 like

Chest, Shoulders & Triceps Workout ✨
Chest, Shoulders & Triceps Workout ✨ WORKOUT DETAILS: DB Bench Press ISO Lateral Chest Press ISO Wide Chest Seated Cable Chest Flys Assisted Tricep Dips Tricep Rope Pulldowns Overhead Marches Full workout details in my last post! I post my workouts daily, follow me for more! 😘
Bec Fit Mom | Personal Trainer

Bec Fit Mom | Personal Trainer

4 likes

Chest, Shoulders & Triceps Workout ✨
Chest, Shoulders & Triceps Workout ✨ WORKOUT DETAILS: BB Bench Press ISO Lateral Chest Press Chest Flys Assisted Tricep Dips SA Cable Lateral Raises Tricep Pushdowns Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist
Bec Fit Mom | Personal Trainer

Bec Fit Mom | Personal Trainer

3 likes

My Chest Workout
#gettoknowme My Chest Workout DM me for 1 on 1 training and more 💪🏻 Instagram @yourfavoritedominick #chest #chestworkout #domliftz #explorepage #explore #godisgood #jesusislord #workout #monday #instagram #love #gym #gymmotivation #viralreels #viral #sports #inspiration #fitness
Dominick ✞

Dominick ✞

1 like

A woman takes a mirror selfie in a gym locker room, making a peace sign, while a Planfit workout routine for January 16, 2024, is overlaid on the left. The routine lists exercises for chest, triceps, and core, including Step Mill, Chest Press Machine, Dumbbell Bench Press, and Plank.
Workout of the Day - Chest, Triceps, Core✨
Great workout today! Is you are not using the PlanFit App, I highly recommend it! #planfitapp #chestworkout #triceps #workoutroutine #workouts #workoutsforwomen #workoutoftheday
Mirielys

Mirielys

15 likes

Chest, Shoulders & Triceps Workout 😚
Chest, Shoulders & Triceps Workout 😚 WORKOUT DETAILS: Barbell Bench Press Incline Smith Machine Bench Press Cable Front Raises Cable Upright Rows Seated Cable Chest Flys Tricep Rope Pushdowns Underhand Tricep Extensions Full workout details in my last post! I post my workouts dail
Bec Fit Mom | Personal Trainer

Bec Fit Mom | Personal Trainer

6 likes

Chest day workout
Hitting some incline chest.. This exercise targets upper part of the chest 🗣️try this 🗣️join the community 🗣️take care 🫡 #chest #benchpress #chestday #exercise
ItsRyanGeee

ItsRyanGeee

16 likes

A woman in blue workout attire stands in a gym, facing away from the camera, next to a cable machine. Overlay text reads "PUSH WORKOUT shoulders | triceps | chest," indicating the focus of the workout routine.
Two frames show a woman performing an incline dumbbell press on an inclined bench. The left frame shows the dumbbells at face level, and the right shows them pushed upwards. Text describes the exercise, sets, reps, and form cues.
Two frames show a woman performing a dumbbell shoulder press on an inclined seat. The left frame shows dumbbells at shoulder height, and the right shows them pressed overhead. Text describes the exercise, sets, reps, and form cues.
Push Workout for your shoulders, triceps, & chest
Don't skip push day! Check out this workout: Incline dumbbell press: 3 sets of 6-10 reps - Set a bench inclined about 30°- 45° - Begin with your dumbbells at face level, with elbows slightly tucked in - Push the dumbbells upwards and inwards, over your face - Slowly bring them back down
Trisha Morrison

Trisha Morrison

79 likes

Chest, Shoulders & Triceps Workout 💙
Chest, Shoulders & Triceps Workout 💙 WORKOUT DETAILS: Barbell Bench Press ISO Incline Press Seated Cable Chest Flys Cable Upright Rows Cable Front Raises Tricep Pulldowns Underhand Tricep Extensions Jump Rope Full workout details in my last post! I post my workouts daily, follo
Bec Fit Mom | Personal Trainer

Bec Fit Mom | Personal Trainer

6 likes

See more